Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 493
Weights Used: 20lbs [9kg]
Intervals: 40/20 (Strength) 30/12 (Cardio)

Workout Breakdown:

Warm-up
01 - Pogo Hops
02 - A-Skips
03 - S2S Hurdle Walks
05 - Side Lunge ADD Swings L
06 - Side Lunge ADD Swings R
05 - Jumping Jacks
07 - S2S Ground Walk Hops
08 - OH Rev Lunges
09 - Hip Hinge Side Reach
10 - Step-Up Swing Kicks
11 - Beastmode Threaders

01 - RDL Clean Squats
02 - L2R Hi-Hold RDL Side Lunges
03 - Diagonal Dash Lunges L
04 - Diagonal Dash Lunges R
05 - Diagonal DB Glutes Push-Offs
06 - Criss-Cross Bent Row Lifts

07 - 3-Station Sprints
08 - Butt Kicks
09 - Lateral Sprints
10 - 180 Tri-Switch Lunges
11 - A-Jacks
12 - Alt Squat Hop Butt Kicks

13 - Half Skater Snatch L
14 - ISO Locked Balance Curls L
15 - Dual Balance Hams L
16 - Half Skater Snatch R
17 - ISO Locked Balance Curls R
18 - Dual Balance Hams R

19 - Hiker Sprints
20 - F2B Tire Sprints
21 - Kenyan Drills
22 - 180 Knee Drive Sprints
23 - ISO Leg Sprint Drives L
24 - ISO Leg Sprint Drives R

Cool-Down
01 - Kang Squats
02 - The Windmill
03 - Cossack Sweeps
04 - Circular Cat Cow
05 - Modified Beast Threaders
06 - Up-Down Dogs
07 - Alt Scorpion Twists
08 - Bow Pose
09 - Glutes Stretch L
10 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e99b58ddfdb63a7f3d78092ddc71702
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.